JCRC Youth

32

©PROFILE OF COACH LOUIS PRICE, RMT

Louis Price is a CanadianĐĞƌƟĮ ĞĚ�ĂŶĚ�ZĞŐŝƐƚĞƌĞĚ�Massage Therapist who hasbeen working in the massageand personal training field in Anguilla for over 16 years.�ƵƌŝŶŐ�ƚŚĂƚ�ƟŵĞ�ŚĞ�ŚĂƐ�ďƵŝůƚ�ƵƉ�Ă�ƐƚƌŽŶŐ�ƌĞƉƵƚĂƟŽŶ�ŝŶ�ƚŚĞ�hotel trade and among thelocal populace. He is thefounder and director of LouisPrice & Associates, a business comprising of a smalllocal gym, fitness classes, personal training and massage therapy.

&Žƌ�ŵĂŶǇ�ǇĞĂƌƐ�>ŽƵŝƐ�WƌŝĐĞ�ŚĂƐ�ďĞĞŶ�ĚŽŶĂƟŶŐ�ŚŝƐ�ƟŵĞ�ƚŽ�ƚŚĞ�ǇŽƵƚŚ�ŽĨ��ŶŐƵŝůůĂ�ŝŶ�ƚŚĞ�ĨŽƌŵ�ŽĨ�ŵŽƟǀ ĂƟŽŶĂů�ƐĞƐƐŝŽŶƐ�ƚŚƌŽƵŐŚ�ŐƌŽƵƉƐ�ƐƵĐŚ�ĂƐ�dŚĞ�KƉƟŵŝƐƚ��ůƵď�ŽĨ�Anguilla, Camp Be Aware, etc. He has also providedŵŽƟǀ ĂƟŽŶĂů�ƐĞƐƐŝŽŶƐ�ƚŽ�ůŽĐĂů�ŐƌŽƵƉƐ�ƐƵĐŚ�ĂƐ�dŚĞ�Rotary Club and The Soroptomists as well as tobusinesses such as Cuisinart and Cap Juluca.

Over the years Louis Price has developed awell-established clientele base. He is in such highĚĞŵĂŶĚ�ĨŽƌ�ŚŝƐ�ƉĞƌƐŽŶĂů�ƚƌĂŝŶŝŶŐ�ĂŶĚ�ŵĂƐƐĂŐĞ�ĂďŝůŝƟĞƐ�that clients take him overseas to places such asD ƵƐƟƋƵĞ͕�dŚĞ�, ĂŵƉƚŽŶƐ�ĂŶĚ��ŶŐůĂŶĚ�ƐŽ�ƚŚĂƚ�ƚŚĞǇ�ĐĂŶ�ĐŽŶƟŶƵĞ�ƚŽ�ŚĂǀ Ğ�ƚŚĞ�ďĞŶĞĮ ƚ�ŽĨ�ŚŝƐ�ĞǆƉĞƌƟƐĞ�whilst away from Anguilla.

Louis Price is the facilitator at Anguilla’s JCZĞĐƌĞĂƟŽŶĂů��ĞŶƚƌĞ�ůŽĐĂƚĞĚ�ŝŶ�̂ ŽƵƚŚ�, ŝůů�ĂŶĚ�ŚĞ�endeavours to do his part for “Kingdom-building”.

©

AXA YOUTH FITNESS

ASSOCIATION

Website: www.jcrecreationalcentre.org

Email: [email protected]

Tel: 1 264 4973962

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For information or to make donations

J C Recreational CentrePO BOX 579SOUTH HILL

ANGUILLA, B.W.I.PHONE (264) 497 3962

Email: [email protected]: www.jcrecreationalcentre.org

Scan the QR code with your smartphone to go straight tothe website

/ŶƚƌŽĚƵĐƟŽŶ

�ŽŶŐƌĂƚƵůĂƟŽŶƐ�ŽŶ�ĂŶ�ŝŵƉŽƌƚĂŶƚ�ĚĞĐŝƐŝŽŶ�ƚŽ�ĞŶŚĂŶĐĞ�

your life. This booklet can change your life to a higher

level of fitness. Used wisely, even before beginning at

the

:��ZĞĐƌĞĂƟŽŶĂů��ĞŶƚƌĞ,

ƚŚĞ�ƌŽƵƟŶĞƐ�ĂŶĚ�ƐŝŵƉůĞ�ƐƚƌĞƚĐŚĞƐ�ŝŶĐůƵĚĞĚ�ŚĞƌĞ�ǁ ŝůů�

upgrade your physical fitness sooner than you thought

possible. Take an important step towards improving

your life today.

The point of power is NOW!

Jaine Rogers,BSc, MMM�ŝƌĞĐƚŽƌ͕�:��ZĞĐƌĞĂƟŽŶĂů��ĞŶƚƌĞ

31

© ABOUT THE JCRC

dŚĞ�:��ZĞĐƌĞĂƟŽŶĂů��ĞŶƚƌĞ�ŝŶ�̂ ŽƵƚŚ�, ŝůů�ŝƐ��ŶŐƵŝůůĂ͛ Ɛ�Į ƌƐƚ�ĂŶĚ�

ŽŶůǇ�ĐŽǀ ĞƌĞĚ�ƌĞĐƌĞĂƟŽŶĂů�ĐĞŶƚƌĞ�ĂŶĚ�ŚĂƐ�ďĞĞŶ�ŝŶ�ŽƉĞƌĂƟŽŶ�

since 2007. It provides a safe place for children to play and

interact with each other.

Mission statement

“The JC Recreational Centre aims at directing and

harnessing children's energies into positive

channels, such as organized sports, fitness classes

and tutoring sessions to facilitate and enhance their

social development".

dŚĞ�ĐĞŶƚƌĞ�ŝƐ�ĞƋƵŝƉƉĞĚ�ĨŽƌ�ǀ ĂƌŝŽƵƐ�ŐĂŵĞƐ�ĂŶĚ�ĂĐƟǀ ŝƟĞƐ͕ �

including:

Basketball

Table Tennis

Strength Training

Fitness Classes

Volleyball

Five-a-Side Soccer

Badminton

Chess and other board games

Reading

Colouring and drawing

Homework study area

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Name ---------------------------------------------------- Date of birth--------------------------------

Email address ----------------------------------------- Tel. No. ----------------------------

Address-------------------------------------------------- P. O. Box No. ----------------------

What are your physical goals? Be specific: _______________________________

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All information strictly confidential. Seen only by Instructor.

Compliments of Louis Price R,M. T. Personal Trainer

© Copyright Louis Price and Associates

Statistics FirstQuarter

SecondQuarter

ThirdQuarter

FourthQuar-ter

DesiredGoal

Waist

Thigh

Hip

Chest

Weight

Number of Hourssleep per nightAverage “cleancuisine” days(per week)

PHYSICAL GOALS 201_

3

© CONTENTS/ŶƚƌŽĚƵĐƟŽŶ 2

Balanced Choices 5

' ŽĂů�̂ Ğƫ ŶŐ 6

Scheduling your Day 8

Strength Training 101 9

Basic Warm Up 10

Front—Front 11

Chest and Biceps Exercises 12

Back—Back 15

Back and Triceps Exercises 16

High—Low 19

Shoulder and Leg Exercises 20

�ďĚŽŵŝŶĂůƐ�ZŽƵƟŶĞ 22

Stretches 24

Turn off the Day Stretches 25

Empowering Techniques 26

>ŝĨĞƐƚǇůĞ��ŚĂŶŐĞƐ�ŝŶ�ĞĂƟŶŐ 27

Notes 28

WŚǇƐŝĐĂů�' ŽĂůƐ�Y ƵĞƐƟŽŶŶĂŝƌĞ 30

About the JCRC 31

Profile of Coach Louis Price 32

4

©

THE PRAYER OF JABEZ

“OH THAT YOU WOULD BLESS MEINDEED, AND ENLARGE MY TERRITORY,THAT YOUR HAND WOULD BE WITH ME,AND THAT YOU WOULD KEEP ME FROM

EVIL, THAT I MAY NOT CAUSE PAIN”

1 CHRONICLES 4:10

PRESS ON

NOTHING IN THE WORLD TAKES THE PLACE OF

PERSISTENCE

TALENT WILL NOT; NOTHING IS MORE COMMON

THAN UNSUCCESSFUL MEN WITH TALENT

GENIUS WILL NOT; UNREWARDED GENIUS IS

ALMOST A PROVERB

EDUCATION WILL NOT; THE WORLD IS FULL OF

EDUCATED DERELICTS

PERSISTENCE AND DETERMINATION ALONE ARE

OMNIPOTENT

Calvin Coolidge

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© NOTES

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© NOTES

5

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The Three S’s—Stamina, Stretch and Strength

Overall recommended routine for optimum wellness

Description Frequency Breathing patterns

Stamina Cardiovascularexercise tobreak a sweat

20 minutes, 3times perweek

Rhythmic breathingwith movement

Stretch To releasemuscles at theend of a cardioworkout andbefore bed

Daily, holdingeach stretchfor 30 se-conds

Deep relaxing silentbreathing—don't holdbreath

Strength Weight-bearingexercisesfocusing onspecific musclegroups

Two or threetimes perweek (onceper week foreach musclegroup) 3 setsof 8-15repetitions

Synchronise breathwith movement—noisy breath out,start to breathe inbefore Movement

Seek Balance in 3 areas for a joyfilled life Mastery in only 1 area—unhappy lifeAim for at least 2 areas, best to have all 3

A. CAREER AND ABUNDANCEHow we generate money and possessions

B. HEALTH AND FITNESS

C. LOVING RELATIONSHIPS1.Relationship between you and God: Expressed through daily

prayer and weekly church attendance

2. Relationship between you and yourself: shown by how you

eat and drink; and how much rest you allow yourself

BALANCED CHOICES


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© GOAL SETTING

1. Set realistic believable goals.

2. Write down your goal and be very specific about what you want.

3. Write down why your goal is important to you.

4. Write down exactly what you will give up in exchange for it.

5. Write down when you expect to achieve your goal

6. Write down how your life will change when you achieve it

7. Write it down in the present tense!

8. Write down the steps by which you will achieve your goal

9. Read aloud what you have written twice a day.

10. Put your goal setting for teens plans into action immediately.

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EAT A FAT FREE VEGETARIAN DIET 3 DAYSPER WEEK

FOR 24 HOURS

EAT PLENTY OF:

PASTA, RICE, POTATOES, ETC.

VEGETABLES (may be mixed with rice)

FRUITS (especially before 12:00 noon and after 8:00 p.m.)

Use high water content fruits such as melon, grapes, mangoes, etc.

Do not use acidic fruits such as grapefruit, bitter apples, etc.

** EAT ONLY FRUIT AFTER 8:00 P.M.

DRINK PLENTY OF:

PLAIN WATER

FRUIT JUICE DILUTED 50/50 WITH WATER

BUSH TEAS

HERBAL TEAS

DON’T EAT:

FLESH (anything that had eyes when alive)

DAIRY PRODUCTS (including margarine & yogurt)

SALAD DRESSINGS (other than lemon juice, lime juice or vinegar)

WHITE FLOUR PRODUCTS (no bread, johnny cakes, dumplings,etc.)

CANDY (NONE!!)

WHITE SUGAR

NUTS

COOKING OIL (bake or steam foods)

DON’T DRINK:

SOFT DRINKS

ALCOHOL

CAFFEINATED COFFEE

DON’T SMOKE

YOU CAN DO THIS ! ! !

EVERY DISCIPLINED EFFORT; MULTIPLE

REWARDS !!


LIFESTYLE CHANGES IN EATING

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USE AT LEAST 7 DAILY

1. 25 deep diaphragmatic breaths per day (in through the

nose and out through the mouth)

2. Stretching before sleeping

3. 6 meals daily as opposed to 2 heavy meals

4. Cardiovascular activities 3-4 x weekly / cross train activi-

ties (walking, jogging, cycling, swimming)

5. Massage feet daily (any moisturizer will work)

6. Always end on a positive note with speech patterns

(linguistic technology)

7. Stimulate the vagus nerve (rest and digest response) by:

singing, 20-second hugs, massaging external ear, prayer,

pleasant scents, nasal inspiration, meditative movement,

light touch on sides of cervical region of neck. Most

activities utilized in a Christian church service. Attend

weekly.

8. Minimum of 4 joy moments daily (muga moments). The

point of power is the present moment

9. Eating fresh and raw fruits and vegetables daily—full of

fresh enzymes for enhanced wellness (slice or shred for

easier digestion).

10. Give thanks and gratitude through prayer daily, inviting

the Holy Spirit of Jesus in.

11. Be a friend to yourself; listen to physical and subliminal

signals.

12. Daily affirmations—memorized; 20 minutes worth—

perfect!

13. Strength training, calisthenics, resistance work ___ per

week—Duration, Frequency, Intensity.


EMPOWERING TECHNIQUES

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NOTES

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SUN MON TUE WED THU FRI SAT

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SCHEDULING YOUR DAYFOR BALANCE

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Do these stretches every day before going to bed so that your mus-cles are turned off and in a relaxed state while you sleep.

Deep, relaxed breathing; don’t hold your breath

Legs shoulder-width apart, knees slightly bent

Hold each exercise for 30 seconds; don’t bounce

Work in front of a mirror if possible

Roll shoulders FORWARD 15 X Don’t use arms

Roll shoulders BACKWARD 15 X Make large circles

Stretch head sideways to LEFT shoulder Hands at sides

Stretch head sideways to Right shoulder Press shoulders down

Turn head to LEFT shoulder Keep head level

Turn head to RIGHT shoulder Avoid turning shoulders

Lie flat on your back, shoulders on floor and legs straight.

Bend RIGHT knee to waist.

With LEFT hand stretch RIGHT knee over LEFT leg to the floor.

Keep the bent knee waist height and the shoulders flat on the floor.

After 30 seconds straighten RIGHT leg.

Bend LEFT knee to waist.

With RIGHT hand stretch LEFT knee over RIGHT leg to the floor.

Keep the bent knee waist height and the shoulders flat on the floor.

After 30 seconds straighten LEFT leg.


EXERCISE #1 - SHOULDER ROLLS

EXERCISE #2 - NECK STRETCH

EXERCISE #3 - HEAD TURNS

EXERCISE #4 - HIP AND LOWER BACK STRETCH

TURN OFF THE DAY STRETCHES

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WHY DO STRENGTH WORK?

Maintains the integrity and movement of the joints that are subject

to wear and tear as we live longer

Muscle burns calories faster than fat (every decade more fat is addedto the body)

Weight bearing exercise builds bone density

Muscle tone helps with alignment and posture of the body as we livelonger

Faster recovery in case of injury

Improved physical wellbeing has a positive impact on emotionalwellbeing

Improved physical appearance

HOW TO DO STRENGTH WORK

Strength work should be done by muscle group with a days rest inbetween.

Note: When doing the primary muscle there are secondary muscles thatwill take over when you become tired, therefore they are not worked onthe same day.Eg 1o muscle - chest, 2o muscles - shoulders and triceps

To warm up before strength work start with a very low weight for thefirst set of repetitions (not counted as one of your sets)

Synchronise breath with movement – noisy breath out, start tobreathe in before movement

Do 3 exercises per muscle group to target different muscles.

Do 8-15 repetitions of each exercise, aiming for 3 sets of each

When you can do 3 sets of 15 easily, increase the weights used.

Stretch each muscle group immediately after working it, usingtargeted stretches. Hold each stretch for 30 seconds

After the workout eat some protein which is needed for muscle

development


STRENGTH TRAINING 101

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Deep, relaxed breathing; don’t hold breathLegs shoulder-width apart, knees slightly bentHold each exercise for 30 seconds; don’t bounceWork in front of mirror

Roll shoulders FORWARD 25 X Don’t use arms

Roll shoulders BACKWARD 25 X Make large circles

Stretch head sideways to LEFT shoulder Hands at sides

Stretch head sideways to Right shoulder Press shoulders down

Turn head to LEFT shoulder Keep head level

Turn head to RIGHT shoulder Avoid turning shoulders

Hands on shoulders, rotate arms FORWARD 25X Elbows above shoulders

Hands on shoulders, rotate arms BACKWARD 25X Nice, easy circles

Wide stance, lift RIGHT arm up, stretch to LEFT Allow head to relax

Wide stance, lift LEFT arm up, stretch to RIGHT Stretch muscles between ribs

Wide stance, hands on hips, rotate in each direction 10 X Look straight ahead;plant feet firmly

Toes pointed forward, heels and knees together Bend knees as low as possible

Hands above knees, ROTATE each direction 10 X Hands assist circling

End with 3 slide jumps backward, feet flat on ground

Lie on back, shoulders on floor

Bend RIGHT knee to waist, with LEFT hand stretch RIGHT knee over LEFT leg to floor.

Bend LEFT knee to waist, with RIGHT hand stretch LEFT knee over RIGHT leg to floor.


EXERCISE #2 - NECK STRETCH

EXERCISE #3 - HEAD TURNS

EXERCISE #4 - JOINT MOBILIZER

EXERCISE #5 - SIDE STRETCH

EXERCISE #6 - WAIST ROLLS

EXERCISE #7 - KNEE ROLLS

EXERCISE #8 - HIP AND LOWER BACK STRETCH

BASIC WARM-UP BEFORE ANYEXERCISE

EXERCISE #1 - SHOULDER ROLLS

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D o a t lea st 2 5 re p etit io ns o f e ach s et U ltim a te g o a l is 1 00 rep e tit io ns o f e ach B rea th e O U T on e ac h co n trac tio n

E X E R C IS E # 1 - C R UN CH IE S

H a nd s b e hin d Ne ck

E X E R C IS E # 2 - C R UN CH IE S

F in ge rs o ve r kn ee s

E X E R C IS E # 3 - K N E ES AN D E LB OW S TO UC H

K e e p fe et in th e air

E X E R C IS E # 4 - H E E LS T O C E IL IN G

H a nd s u n de r h ips

E X E R C IS E # 5 - S C IS S O R S

C ross kn ee s, po in t to es

E X E R C IS E # 6 - B IC Y CL IN G

F ee t ove r ch e st. C yc le b a ckwa rd & fo rw ard

E X E R C IS E # 7 - P U LS IN G

K e e p he a d up , f ing e rtips to uch h e els

E X E R C IS E # 8 - S IDE B E N DS

S u p po rt ne ck, n o t h e a d. S h o uld er up . D o e a chsid e

E X E R C IS E # 9 - A P P LAU S E S E GM E N T

K e e p fe et o ff gro u nd

E X E R C IS E # 1 0 - OP P OS ITE K N E E TO E LB OW

H e el & calf tou ch g ro un d

ABDOMINALS ROUTINE

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© FRONT—FRONT

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Musclegroup: Musclegroup:

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CHEST

BICEPS

FRONT—FRONTEXERCISES

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© NOTES

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LEG

SHOULDERS

HIGH—LOWEXERCISES

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© NOTES

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© NOTES

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© HIGH—LOW

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© NOTES

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© BACK—BACK

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©BACK-BACKEXERCISES

BACK

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©NOTES

Documents

JCRC Youth